1. Warm-up
Floss Hips
2 Steady Rounds:
Row 500m
10 Handstand Push-Ups
2. Strength
3×5 Back Squat @ 90% 5RM
3. OLY
Power Snatch Singles @60-75%
4 Rounds
:60 sec on
:60 sec off
4. Met-Con
For Time:
50 Bar Facing Burpees
30 Deadlift 275/185lbs 225/155
20 Muscle Ups
1 Mile Run
——–Optional——–
6. Extra
GHD Sit Ups
5×25
Mash Hip Flexors w/ Lax Ball between sets.
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